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Want to lose belly fat? Here are the steps backed by science

belly fat

By Alisdair Valente

If you have ever been confused about what nutritional advice to follow for losing visceral belly fat – look no further than the six tips below backed up by medical experts.

Medical experts, nutritionists, diabetes specialists and doctors from the United States National Centre for Biotechnology Information have put together a list of practical scientifically proven tips to lose belly fat.

The Australian Institute of Health and Welfare reported that between 2017-18, almost 67% of Australians aged 18 years and over were overweight or obese, which is around 12.5 million people.

Have a look at the list below for the most effective methods to lose belly fat and lead a healthier life:

  1. Eat more soluble fibre foods, e.g., avocadoes, legumes, blackberries, Brussels sprouts and flax seeds.
  2. Limit alcohol consumption a considerable amount – even just one beer a night can make a big difference on your stomach, as the carbs in a lot of beers and some spirits are a leading cause for bloating and storing fat.
  3. Avoid trans-fatty and overly sweetened foods – these foods are linked to heart disease and attribute to what causes a great deal of visceral fat. Check the ingredients label of packaged foods for more information; here are some of the most popular foods containing trans-fats:
  • Microwave popcorn
  • Frozen pizza
  • Margarine
  • Fried dough foods (doughnuts, fries)
  • Pastries and cakes

4. Try a high-protein diet- observational studies conducted in the US have shown people who eat more protein and less carbs and starchy foods, have less abdominal fat. Include these foods as the centre of a meal for high protein:

  • Fish
  • Eggs
  • Chicken
  • Beans 
  • Whey protein

5. Do cardio exercise – intensity is not the defining factor for losing weight via aerobic exercise, but rather the frequency and duration of your exercise program.

6. Cut back on refined carbs – in high intake, these foods can result in excessive belly fat. Look out for white flour, white bread, white rice and some processed cereals.

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